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Upper lower upper minimalsit
by Levente L.
1 athletes joined
Program Description
Give it a try. High intensity low volume
Program Overview
Level
Beginner, Advanced, Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 19, 2024 08:26
Last Edited
May 21, 2024 11:53
down_app
Week 1
1 / 1 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
5-8 Reps
8-12 Reps
@8-10
@8-10
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@8-10
3
Chest Supported Row (Dumbbell)
2 Sets
5-10 Reps
@8-10
4
Lat Pulldown
1 Set
1 Set
5-8 Reps
8-12 Reps
@8-10
@8-10
5
One Arm Lateral Raise (Cable)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-10
@8-10
6
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
8-12 Reps
@9
@10
7
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-10
@10-10
8
Katana Extension
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-10
@10-10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
8-12 Reps
@8-10
@8-10
2
Single Arm High Row (Cable)
1 Set
1 Set
5-8 Reps
8-12 Reps
@8-10
@8-10
3
Chest Supported Row (Dumbbell)
2 Sets
5-10 Reps
@8-10
4
Pec Deck (Machine)
2 Sets
8-10 Reps
@8-10
5
Face Pull
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8-10
@10-10
6
One Arm Lateral Raise (Cable)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-10
@8-10
7
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-10
@10-10
8
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
@8-10
Day 2
1
Side Crunch (Cable)
2 Sets
8-12 Reps
@9-10
2
Side Crunch (Cable)
1 Set
AMRAP
@10
3
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
@8-10
@8-10
4
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-10
@10-10
6
Leg Curl
3 Sets
8-12 Reps
@8-10
7
Standing Calf Raise
3 Sets
8-12 Reps
@10